Back Squat Thursday

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (5×5 @ 87.5% of 1rm)

OTC

0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (Time)

(12-14 mins)

30-20-10

Back Squat (No racks)

TTB

(135/95)

Metcon (AMRAP – Reps)

E3MOM Until failure

12, 14, 16, 18… Shoulder to overhead

(135/90, up to 50% of 1 RM)

200 m sprints
0-3 min

12 STOH

200 m Sprint

3-6 min 14 STOH

200 m Sprint

6-9 min 16 STOH

200 m Sprint